Tuesday 3.8.2022

“FITNESS”

A. Hip/Core Prep
Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 -- Hand Supported Bulgarian Split Squat (Left Leg) x 8-10 reps @30X0
Minute 2 -- Hand Supported Bulgarian Split Squat (Right Leg) x 8-10 reps @30X0
Minute 3 -- Tall Kneeling Banded Pallof Press (Left Side) x 35-40 seconds (hold for 2-seconds on each rep)
Minute 4 -- Tall Kneeling Banded Pallof Press (Right Side) x 35-40 seconds

*Why use hand support? By taking balance out of the equation, this will allow us to focus on extra-high quality range-of-motion, and load it a bit heavier with a Dumbbell in the other hand.

B. Squatting/Pulling Strength
Three sets of:
Tempo Dual Kettlebell Front Squat x 5 reps @ 5151
Rest 30 seconds
Strict Pull-ups x 8-10 reps @21X0 (accumulated if needed)
or
Strict Pull-up Negatives x 3-5 reps @51A1 (A= Assist)
Rest 2 minutes

C. Conditioning
For time:
600 Meter Row
30 Hanging Knee Tucks or V-Ups
90 Air Squats
30 Hanging Knee Tucks or V-Ups
30/24 Calorie Echo Bike

“PERFORMANCE”

A. Hip/Core Prep
Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 -- Hand Supported Bulgarian Split Squat (Left Leg) x 8-10 reps @30X0
Minute 2 -- Hand Supported Bulgarian Split Squat (Right Leg) x 8-10 reps @30X0
Minute 3 -- Tall Kneeling Banded Pallof Press (Left Side) x 35-40 seconds (hold for 2-seconds on each rep)
Minute 4 -- Tall Kneeling Banded Pallof Press (Right Side) x 35-40 seconds

*Why use hand support? By taking balance out of the equation, this will allow us to focus on extra-high quality range-of-motion, and load it a bit heavier with a Dumbbell in the other hand.

B. Front Squat Absolute Strength
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90+%
*Set 6 – 1 rep @ 90+%

The goal here is to finish out with 2 heavy singles on the last sets; if you feel good, go for a PR, but if not, just make these challenging for the day.

B. Conditioning
For time:
600 Meter Row
20 Toes to Bar
30 Front Squats (155/103 lbs)
20 Toes to Bar
30/24 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.